Ramp rate and intensity are what killed us on TR plans because no cookie-cutter plan knows how well you are responding. Instead it simply adds more TL (training load) as the weeks go by. With TR plans especially, week #x becomes crash and burn time. Not a good thing. 
With Xert you can dial things up or down with two tools. IR (improvement rate) and FF (freshness feedback) slider.
The FF slider can be used any day (or over a period of days) that your predicted freshness doesn’t match. For example if XATA says your status is tired but you feel fine before the next workout, click Goals and drag the slider to the right (fresher) and click Update. The recommended workout list will change.
XATA tracks two periods for freshness. Current freshness is at the top indicated by the color of your status stars. 24 hours from now is the small triangle pointer next to the pacer needle. This is more a factor when training day after day assuming you plan to workout around the same time tomorrow. With rest days in between you will likely always be fresh before the next workout.
You are not trying to erase any daily deficit shown in XATA. Just keep the needle pointing up to stay within the recommended guidelines. 11am-1pm is ideal but the needle can waver. For example, drop to the left if you take multiple days off in a row.
There is no need to make up any missed days or worry about carrying a deficit forward. It is absorbed within the rolling seven day period XATA operates on.
IR can be adjusted anytime you want to up your weekly hours and intensity or dial them down.
Normally those competing will dial things up during the season to reach peak fitness. I started with Slow at the end of November and am now at Moderate-2 because I have the time. At some point the hours may crowd my schedule (other things in life) or the intensity may be higher than I want to go. With Xert you are in control (self-coaching).
So pick an IR that you are comfortable with but if you find yourself with more time to ride during some weeks you can increase your IR for that week. This also ensures the pacer needle reflects what you capable of doing.
Note to others – Some gung-ho newbies may be tempted to throw things into high gear (Aggressive or Extreme) or try to erase the deficit daily or push the needle all the way to the right. I understand the temptation (especially when fueled by youthful enthusiasm) but that isn’t the smart way to train. 
Unlike a cookie-cutter plan there is no fixed workout you must do on any particular date. You are always able to select a different workout or a different day to do one. You can pick from any of the recommended top four or click Load More to view all twenty (greater variety), or use Filter to find something you prefer or a workout the looks interesting to try.
Since you don’t have a power meter on your bike you can enable HRDM (heart rate derived metrics) under Account Settings, Profile. This feature estimates your XSS (Xert Strain Score) and focus (power duration) from rides based on your HR patterns compared to power that you’ve established riding your trainer. The purpose is to let XATA know if you are meeting TL (training load) recommendations when activities occur without power data.
Reference:
Freshness Feedback – Xert (baronbiosys.com)
Improvement Rate – Xert (baronbiosys.com)
XSS – Xert (baronbiosys.com)
Focus Duration – Xert (baronbiosys.com)
Heart Rate Derived Metrics – Xert (baronbiosys.com)